At 35 years old, with a 100cm waist circumference, 172cm height, and weighing 81.45kg, I knew it was time to make some serious lifestyle changes. Carrying excess abdominal fat not only affects my appearance but also increases my risk of various health issues.
So, I've embarked on a weight loss journey with the goal of reducing my waist circumference to a healthier 90cm. Today is 2 Jun 2024. Here's my plan:
Calories In, Calories Out
The foundation of any weight loss program is creating a calorie deficit. I'll be aiming for a 500-750 calorie deficit per day through a combination of dietary changes and exercise. This should allow me to lose around 0.5-1kg (1-2 lbs) per week in a sustainable manner.
Clean Eating for Better Health
Goodbye, processed foods and sugary drinks! I'm committing to a balanced diet rich in whole, nutrient-dense foods like lean proteins, complex carbs, fruits, veggies, and healthy fats. Portion control will be key, so I'll be using smaller plates and measuring my servings.
Protein Power
To support muscle mass and promote feelings of fullness, I'll be increasing my protein intake to 0.8-1.2 grams per kilogram of body weight. Lean sources like chicken, fish, and legumes will be my go-to choices.
Stay Hydrated
Water will be my new best friend! I'll be aiming for at least 8 cups (2 liters) of water per day to support my metabolism and prevent confusing thirst with hunger.
Exercise Is Essential
Cardio, strength training, and HIIT (High-Intensity Interval Training) will be the three pillars of my exercise routine. I'll be doing at least 150-300 minutes of moderate cardio per week, along with 2-3 strength training sessions and 1-2 HIIT sessions for extra calorie burn and metabolic boost.
Stress Less, Sleep More
Stress and lack of sleep can sabotage even the best weight loss efforts. So, I'll be making self-care a priority by practicing meditation, yoga, and ensuring I get 7-9 hours of quality sleep each night.
Tracking Progress
To stay motivated and make adjustments as needed, I'll be diligently tracking my calorie intake, physical activity, weight, and waist circumference measurements.
This journey won't be easy, but I'm committed to making sustainable lifestyle changes for better health and achieving my goal of a 90cm waist.
I'll be sharing my progress, challenges, and victories along the way. Stay tuned for updates!